Days 1 and 2: Carb Counting in Action

For a little practice, here is the carbohydrate breakdown for the four meals and two snacks I’ve had so far. Remember that my goal is 45-60 grams carb (3-4 carb portions) per meal and 15 grams carb (1 carb portion) per snack:

Monday Dinner

3 oz meatloaf = 15 g carb (1 carb portion)

1 small dinner roll = 15 g carb (1 carb choice)

1/2 c. mashed potatoes = 15 g carb (1 carb choice)

1/3 c. cooked carrots = 7 g carb

1 c. green salad = 0 g carb

1 Tbsp light blue cheese dressing = 0 g carb

Total carbs = 52 grams carb  (3.5 carb portions)

Tuesday Breakfast

whole wheat English muffin = 30 g carb (2 carb portions)

1 Tbsp fresh ground peanut butter = 2.5 g carb

1/2 medium banana = 15 g carb (1 carb portion)

green tea (with my awesome Mr. Tea infuser!) with Stevia = 0 g carb

Total carbs = 47.5 grams (3 carb portions)

Tuesday Morning Snack

3/4 oz pretzels = 15 grams carb (1 carb portion)

Tuesday Lunch

                       2 slices whole wheat bread = 30 g carb (2 carb portions) 3 oz. turkey deli meat = 0 g carb

1 slice cheddar cheese = 0 g carb

2 leaves lettuce = 0 g carb

2 slices tomatoes = 0 g carb

1 Tbsp light mayo = 0 g carb

1 tsp Dijon mustard = 0 g carb

1 medium apple = 28 g carb (2 carb portions)

                                                                                         Total carbs = 58 grams (4 carb portions)

Tuesday Afternoon Snack

6 oz. light yogurt = 16 grams carb (1 carb portion)

Tuesday Dinner

1 c. chili w/lean ground beef = 22 g carb (1.5 carb portions)

1 oz. cornbread = 15 g carb (1 carb portion)

1 c. green salad = 0 g carb

1 Tbsp light ranch dressing = 0 g carb

1 Tbsp fat free sour cream = 0 g carb

1 Tbsp Smart Balance spread = 0 g carb

And I had plenty of carbs left so I topped it off with a square of Ghirardelli dark chocolate (7 g carb)!

Total Carbs = 44 grams carb (3 carb portions)

So far, so good! The food has been tasty and filling, and I haven’t felt restricted. I’m loving the flexibility of this meal plan!

Comment if you have any questions about how the carb counting works (or about anything else)!